ENGLISH Polar CS400 User manual
ENGLISH CONTENTS 1. INTRODUCTION .................................................................................................................... 4 2. CYCLING COMPUTER COMPONENTS ........................................................................................... 5 3. GETTING STARTED ................................................................................................................ Measuring Wheel Size..................................................................................
ENGLISH General Settings ................................................................................................................. 31 Sound ........................................................................................................................... 31 Volume ........................................................................................................................... 31 TZ Alarm (Target Zone Alarm)..........................................................................
ENGLISH 1. INTRODUCTION Congratulations! You have purchased a complete training system to tailor-fit your training needs. This user manual includes complete instructions, helping you get the most out of your cycling computer. The latest version of this user manual can be downloaded at www.polar.fi/support. For video tutorials, go to http://www.polar.fi/en/support/video_tutorials.
ENGLISH 2. CYCLING COMPUTER COMPONENTS 1. Polar CS400 Cycling Computer: Cycling and exercise data are recorded and displayed during exercise. 2. The WearLink®+ transmitter transmits the heart rate signal to the training computer. The transmitter consists of a connector and strap. 3. Polar Bike Mount™: Secure the bike mount to your bike and attach the cycling computer to it. 4. Polar Speed Sensor™: A wireless speed sensor measuring speed and distance during cycling. 5.
ENGLISH 3. GETTING STARTED Before activating your cycling computer, measure the wheel size of your bicycle. Measuring Wheel Size Wheel size settings are a prerequisite for correct cycling information. There are two ways of determining the wheel size of your bike: Method 1 Look for the diameter in inches or in ETRTO printed on the wheel. Match it to the wheel size in millimeters in the right column of the chart. ETRTO Wheel size diameter (inches) Wheel size setting (mm) 25-559 26 x 1.
ENGLISH To adjust the data, use UP, DOWN and accept with OK. The values scroll faster if you press and hold UP or DOWN. 1. 2. 3. To activate your cycling computer, press OK twice. Once activated, it cannot be switched off! Welcome to Polar Cycling World! is displayed. Press OK. Language: Select English, Deutsch, Español, Français or Italiano. Press OK 4. 5. Start with bike settings is displayed. Press OK. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15.
ENGLISH Menu Structure 8 Getting Started
ENGLISH 4. PREPARE FOR TRAINING Installation of the sensors Polar Bike Mount and CS400 Cycling Computer For instructions on how to install the Polar Bike Mount and the Polar CS400 Cycling Computer, consult Speed Sensor user manual. Polar Speed and Cadence Sensors For instructions on how to install the sensors, consult the separate Speed or Cadence user manuals. Plan your training Exercise Types You can utilize the installed ready-made exercises or create new ones on your cycling computer.
ENGLISH The next time you train, your cycling computer will offer this exercise as default. • 1. View the exercise settings. Scroll UP or DOWN to view: Basic exercise with 1-3 exercise zones: target heart rate or cadence* limits for each zone, timer/distance for the zone, or 2. Exercise with phases : name, description, target exercise time. (Press and hold LIGHT to view the exercise phases and chosen sport profile.) • Edit Basic or OwnZone exercise to fit your needs.
ENGLISH • Distances: Set distance for the zone and press OK. • Off: Deactivate timers and distances and press OK. Once you have defined the first zone, Zone 1 OK is displayed. For more than one exercise zone, repeat steps 2 and 3 until all zones are defined. When the exercise is ready, New exercise added is displayed. The new exercise (NewExe) is stored in the Exercises menu, where you can select it for your next workout. Rename the exercise by selecting Rename from the list.
ENGLISH 5. TRAINING Wear the Transmitter Wear the transmitter to measure heart rate. 1. 2. 3. 4. Wet the electrode areas of the strap under running water. Attach the connector to the strap. Adjust the strap length to fit tightly but comfortably. Tie the strap around your chest, just below the chest muscles, and attach the hook to the other end of the strap. Check that the wet electrode areas are firmly against your skin and that the Polar logo of the connector is in a central and upright position.
ENGLISH The number on the bottom, right hand corner indicates the bike that is going to be used. By pressing and holding the DOWN button, you can switch the bike quickly or switch to heart rate recording only. By pressing and holding the UP button you can switch the exercise quickly. 3. Within 15 seconds, your heart rate appears on the display. The frame around the heart symbol indicates that transmission is coded. The cyclist symbol on the bottom, left hand corner indicates that bike 1 or 2 is in use.
ENGLISH The name indicates the lower row information. The display varies depending on the sensors you have installed, which features are set ON and what kind of exercise you are performing. Customize the cycling computer display easily with Polar ProTrainer 5 software.
ENGLISH The graph view can be customized. For the upper and middle rows, you can choose to view Speed, Altitude or Heart rate in graphs. Symbols on the Display Text on the display Time of day Symbol Explanation Time of day Cycling symbol Recording mode: indicates that bike 1 or 2 on and bike date is recorded. Bike number The number on right, bottom corner indicates which bike is in use during this exercise. Key lock on Indicates that the key lock is on.
ENGLISH Text on the display Symbol Explanation Estimated time of arrival Arrival time Ascended meters/ feet Ascent Uphill/downhill steepness in percentages and grades. Estimates in numerical form how steep uphill or downhill you are cycling and helps you to adjust cycling effort accordingly. Inclinometer Altitude Current altitude Measures the speed at which you turn the cranks of your bicycle (i.e. cadence), in revolutions per minute (rpm).
ENGLISH If, for example, you are cycling with a heart rate of 130 bpm which is 75% of your maximum heart rate, and matches sport zone 3, you can press and hold LAP to lock your heart rate into this zone. Sport zone3 Locked 70-79 is displayed. An alarm sounds if you are below or above the sport zone (if the target zone alarm function is on). Unlock the sport zone by pressing and holding OK again: Sport zone3 Unlocked is displayed.
ENGLISH • Free mode: Change your exercise profile to free exercise type. This does not delete the exercise you have performed, but will continue the exercise without settings. If you switch to Free mode, you can restart the original exercise by pausing the exercise again, and choosing Restart P1. Determine Your OwnZone For background information on Polar OwnZone®, see ???. Select Settings > Exercise > OwnZone Find your OwnZone in 1-5 minutes during a warm-up period by cycling or walking/jogging.
ENGLISH 6. AFTER TRAINING Care for your transmitter after exercise. Detach the connector from the strap after use. Keep the transmitter dry and clean. For complete care and maintenance instructions, see Care and Maintenance (page ). Analyze Exercise Results To view basic data on your performance, see File on your cycling computer. For more comprehensive analysis, transfer the data to Polar ProTrainer 5 software. The software offers you different additional analysis options to analyze data with. 1.
ENGLISH a. Basic information b. Bike information c. Sport zones information d. Phases information e. Laps information a. Basic information Select File > Exercise log . Scroll UP and DOWN to select the exercise and press OK. Scroll UP and DOWN to view the following information: Name of exercise Time when exercise began Distance traveled Total time of exercise Heart rate in beats per minute (bpm), alternating with a percentage of your maximum heart rate (HR%).
ENGLISH Time in, above, and below zone 1/2/3 (phase name displayed in programmed exercise). Time above zone Time below zone Time in zone Calories expended during exercise. Energy expenditure indicates overall exertion during exercise. Press BACK to return to the basic information view. Additional Basic Information To add your own exercise information or delete the exercise from File, press and hold LIGHT in basic information view.
ENGLISH Incline Maximum incline in % Maximum incline in degrees Decline Maximum decline in % Maximum decline in degrees Altitude Maximum altitude Minimum altitude Average altitude Ascent/ Descent Ascended meters/feet Descended meters/feet Temperature Maximum oC degrees Minimum oC degrees Average oC degrees Odometer Bike 1 or 2 Kilometers c. Sport Zones Select File > Exercise log > Basic > OK In the basic information view, press DOWN to see Sport zones information.
ENGLISH d. Phases Select File > Exercise log > Phases The Phases menu is displayed only if the exercise is created with the Polar ProTrainer 5 software and includes phases. In the Sport zones information view, press DOWN to view Phases information. Each phase can be viewed separately. Scroll data of an individual phase by pressing OK. Compare phases by pressing UP or DOWN.
ENGLISH Cadence* Maximum cadence Average cadence of the current phase Press BACK to return to Phases. * Optional sensor required. e. Laps Select File > Exercise log > Basic > Laps In the Phases information view, see Laps information by pressing DOWN. Laps are shown only if more than one lap is stored in the memory. Number of recorded laps Average lap time Best (fastest) lap number alternating with its time The last lap is never shown as the best lap, even if it is the fastest lap.
ENGLISH Cadence* Maximum Average cadence of the lap Incline Incline in % Incline in degrees Altitude Ascent Altitude Altitude Descent Altitude Temperature Press BACK to return to Laps information view. *Optional sensor required. Weekly Summary Select File > Weekly In Weekly summary, you can view the accumulated data on 16 weeks of exercise. The bar on the far right named This week displays exercise summary for the current week. The previous bars are dated the Sunday of the week in question.
ENGLISH To see time spent in each sport zone, press OK and scroll the sport zones UP or DOWN. Totals Select File > Totals Totals includes cumulative information recorded during training sessions since the last reset. Use the Total values file as a seasonal or monthly counter of training data. The values are updated automatically when exercise recording is stopped.
ENGLISH 7. SETTINGS Change settings easily by using the Polar ProTrainer 5 software. For further information, consult software help. Exercise types Select Settings > Exercise For more information on Exercises, see Exercise Types (page ) Feature Settings Select Settings > Features . Altitude The cycling computer measures and displays altitude. Change the settings of the altimeter in the Altitude menu. You can calibrate the altimeter manually or automatically.
ENGLISH Recording Rate Select Settings > Features > Rec.rate > 1 / 5 / 15 / 60 sec The cycling computer can store your heart rate, speed, cadence, power and altitude in 1, 5, 15 or 60 second intervals. A longer interval gives you more recording time, while a shorter interval allows you to record more heart and other data. This enables accurate data analysis using the Polar ProTrainer 5 software. A shorter recording rate consumes the memory of the cycling computer more rapidly.
ENGLISH Heart Rate View Choose a format to view your heart rate Select Settings > Features > HR view > HR / HR% Sport Zones Define Polar Sport Zones (page 41) in the cycling computer Select Settings > Features > Sport zones > Sport zone low limit Set the lower limit of sport zone 1 by pressing UP or DOWN. Then press OK. Set the lower limits of each sport zone in the same way. When setting the lower limit, the upper limit of the previous zone is set automatically.
ENGLISH Speed: On / Off Select Settings > Bike > Bike 1 > Speed > On/Off As default the speed is Off for bike 1. Select On and Add speed? is displayed. Select Yes to activate the feature. Exercise displays updated is displayed. Select Off and Exercise Displays Updated is displayed. All speed information will be removed from the displays. Speed settings are either done manually or with the Polar ProTrainer 5 software. Cadence*: On / Off You can install an optional Polar Cadence Sensor to your bicycle.
ENGLISH In the cycling computer, these values are used to calculate your energy expenditure. Heart Rate: HRmax, HRsit HRmax (Maximum heart rate): Your age-predicted HR max value (220 - age) is used as a default. Set your HRmax manually if your maximum heart rate has been determined in a lab, if you have performed the Fitness test with the Polar CS400 cycling computer, or if you have tested your maximum heart rate in the field yourself.
ENGLISH Units Set preferred units in the cycling computer Select Settings > General > Units > kg/cm/km or lb/ft/mi Language Select language Select Settings > General > Language > English / Deutsch / Español / Français / Italiano Sleep Activate the sleep function Select Settings > General > Sleep > Activate sleep mode? > Yes Activating the sleep mode will help save the battery when the cycling computer is not in use for a long period of time. The watch alarm will still function in sleep mode.
ENGLISH Event To set an event countdown in the cycling computer Select Settings > Watch > Event Event day: dd=day, mm=month. Rename: To rename the event, select letters with UP or DOWN, and accept with OK. To modify the event countdown Select Settings > Watch > Event You can view the event countdown, set a new date, rename or delete it. In time mode, hide or view the event countdown again by pressing and holding UP.
ENGLISH Personalize the Cycling Computer Display In time mode, select OK > Settings > Display > Edit Personalize your cycling computer display to show information you want to see during training. Adjust the displays also by using the Polar ProTrainer 5 software. An exercise attached to the training program has its own display settings that cannot be modified. The information on the display depends on the features that are activated.
ENGLISH 8. TRAINING PROGRAM View Program Create and download a personalized training program to your cycling computer by using Polar ProTrainer 5 software. This chapter includes the basic instructions on how to navigate and manage the program once you have downloaded it to your cycling computer. For further information on creating programmed exercises with the software, transferring them to your cycling computer, and analyzing your performance after training, consult Polar ProTrainer 5 help.
ENGLISH Select Program > Week view > Day view > Exercise view The exercise view shows the following information: exercise name, description, and target duration. Press and hold LIGHT to view following information: • Targets: Summary of targets for the training session. Calories, distance and duration. Planned time for sport zones: press OK and scroll between sport zones with UP or DOWN. • Phases: Summary of phases for the training session. • Sport profile: View the name of chosen sport profile.
ENGLISH Every phase ends with a phase-end display showing: Phase duration or distance Heart rate difference (how much you have increased or decreased your heart rate during the phase) or average speed Average heart rate Number of ended phase Once a programmed exercise is over, this display shows that the exercise is completed, Ride 1 completed will appear. The cycling computer enters Free exercise mode, and you can continue exercising without settings. The exercise is recorded and filed.
ENGLISH 9. TESTS Polar Fitness Test™ Select Test > Fitness The Polar Fitness Test™ is an easy, safe, and quick way to measure your aerobic (cardiovascular) fitness at rest. The result, Polar OwnIndex, is comparable to maximal oxygen uptake (VO2max), which is commonly used to evaluate aerobic fitness. Your long-term level of physical activity, heart rate, heart rate variability at rest, gender, age, height, and body weight all influence OwnIndex.
ENGLISH If you want to obtain your predicted maximum heart rate value, turn HRmax-p on. Select Test > Fitness > HR max -p > On Performing the Test Select Test > Fitness > Start > Fitness Test Lie Down The fitness test begins in five seconds. Arrows indicate that the test is ongoing. Stay relaxed and limit body movements and communication with other people. If you have not set your long-term physical activity level in User Settings, Set your personal activity level is displayed.
ENGLISH Age / Years Very low Low Fair Moderate Good Very good Elite 50-54 < 24 24-27 28-32 33-36 37-41 42-46 > 46 55-59 < 22 22-26 27-30 31-34 35-39 40-43 > 43 60-65 < 21 21-24 25-28 29-32 33-36 37-40 > 40 Women Age / Years Very low Low Fair Moderate Good Very good Elite 20-24 < 27 27-31 32-36 37-41 42-46 47-51 > 51 25-29 < 26 26-30 31-35 36-40 41-44 45-49 > 49 30-34 < 25 25-29 30-33 34-37 38-42 43-46 > 46 35-39 < 24 24-27 28-31 32-35 36
ENGLISH 10. BACKGROUND INFORMATION Polar Sport Zones Polar sport zones offer a new level of effectiveness in heart rate-based training. Training is divided into five sport zones based on percentages of your maximum heart rate. With sport zones, you can easily select and monitor training intensities and follow Polar’s sport zones-based training programs. Target zone Intensity % of HRmax, bpm Example durations Training benefit Benefits: Maximal or near maximal effort for MAXIMUM breathing and muscles.
ENGLISH expenditure. Progress will require persistence. Aerobic power is enhanced in sport zone 3 (Moderate) . The training intensity is higher than in sport zones 1 and 2, but still mainly aerobic. Training in sport zone 3 may, for example, consist of intervals followed by recovery. Cycling in this zone is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles.
ENGLISH If you have done some hard training in recent weeks and know that you can safely reach maximum heart rate, you can safely take a test to determine your HRmax yourself. Having a training buddy during the test is recommended. If you are uncertain, consult your physician before undertaking the test. Here is an example of a simple test. Step 1: Warm up for 20 minutes on a flat surface, building up to your usual training pace. Step 2: Choose a hill that will take more than 2 minutes to climb.
ENGLISH HRV indicates the fluctuations of heart rate around an average heart rate. An average heart rate of 60 beats per minute (bpm) does not mean that the interval between successive heartbeats would be exactly 1.0 sec, instead they may fluctuate/vary from 0.5 sec up to 2.0 sec. HRV is affected by aerobic fitness. HRV of a well-conditioned heart is generally large at rest. Other factors that affect HRV are age, genetics, body position, time of day, and health status.
ENGLISH 11. CUSTOMER SERVICE INFORMATION Care and Maintenance Caring of Your Product Like any electronic device, the Polar cycling computer should be treated with care. The suggestions below will help you fulfill guarantee obligations and enjoy this product for many years to come. Detach the transmitter connector from the strap and rinse the strap under running water after every use. Dry the connector with a soft towel. Never use alcohol or any abrasive material (steel wool or cleaning chemicals).
ENGLISH 1. Using a coin that sits tight into the back cover groove, open the battery cover by pressing slightly and turning counter clockwise. 2. Remove the battery cover. The battery is attached to the cover, which should be lifted carefully. Remove the battery and replace with a new one. Be careful not to damage the threads of the back cover. 3. Place the positive (+) side against the cover and negative (-) side of the battery against the cycling computer. 4.
ENGLISH 3. 4. the positive (+) side against the cover. Make sure the sealing ring is in the groove to ensure water resistance. Press the cover back into the connector. Use the coin to turn the cover clockwise to CLOSE. Open the cover only when changing the battery to ensure a long life, and make sure the sealing ring is not damaged, in which case you should replace it with a new one. Battery kits with sealing rings are available at Polar retailers and authorized Polar Service Centers.
ENGLISH Note that in addition to exercise intensity, medications for heart conditions, blood pressure, psychological conditions, asthma, breathing, etc., as well as some energy drinks, alcohol, and nicotine may also affect heart rate. It is important to be sensitive to your body’s responses during exercise. If you feel unexpected pain or excessive fatigue when exercising, it is recommended that you stop the exercise or continue at a lighter intensity.
ENGLISH IrDA compatible port (an external IrDA device or an internal IR port) Additionally, for the software your PC must have a Pentium II 200 MHz processor or faster, SVGA or higher resolution monitor, 50 MB hard disk space and a CD-ROM drive. The Polar cycling computer displays your performance indicators. It indicates the level of physiological strain and intensity during exercise. It also measures speed and distance when cycling with a Polar Speed sensor.
ENGLISH ...the cycling computer does not measure the calories? Burnt calories are calculated only when you are wearing the transmitter and all the basic settings are done correctly. For more information see Basic Settings (page 6). ...another person with a cycling computer or a heart rate monitor is causing interference? See Precautions (page 47). ...the heart rate reading becomes erratic, extremely high or shows nil (00)? • Make sure the cycling computer is no further than 1 m / 3 ft from the transmitter.
ENGLISH Limited International Polar Guarantee • • • • • • • • This guarantee does not affect the consumer’s statutory rights under applicable national or state laws in force, or the consumer’s rights against the dealer arising from their sales/purchase contract. This limited Polar international guarantee is issued by Polar Electro Inc. for consumers who have purchased this product in the USA or Canada.
ENGLISH US5486818, DE9219139.8, GB2258587, FR2681493, HK306/1996, FI96380, WO95/05578, EP665947, US5611346, JP3568954, DE69414362, FI110303, WO96/20640, EP 0748185, US6104947, FI100924, EP 836165, US 6229454, DE 69709285, FI112028, EP 0984719, US 6361502, FI 111801, US 6418394, EP1124483, WO9855023, FI114202, US 6537227, FI112844, EP 724859 B1, US 5628324, DE 69600098T2, FI110915, FI 113614. Other patents pending.
ENGLISH INDEX 12h/24h time mode . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33 A.Lap on/off . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28 Activity level . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30 Alarm setting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33 Altitude calibration . . .
